June 2025 Natural Awakenings Twin Cities Magazine by Natural Awakenings Milwaukee Magazine: Natural MKE

EXPANDING OUR HEALTHSPAN Holistic Strategies for Long-Term Well-Being

CRAFTING PERSONAL FUEL Why Do-It-Yourself Protein Bars Are Worth the Effort

HEALING THE SPLIT FROM NATURE

LUSCIOUS LOCKS WITH AYURVEDIC HERBS

Therapeutic Massage

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TWIN CITIES EDITION

Publisher Jordan Peschek

Editor Randy Kambic

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As summer unfolds, our community blooms with the energy of movement, growth and possibility. It’s the season of sun-drenched hikes, lakeside moments, lively markets and the joyful noise of togetherness. Whether you’re sinking into a hammock with a good book, paddling a kayak across still waters, or simply letting bare feet touch the earth, summer invites us to feel more connected—with others and within ourselves.

This month’s issue shines a light on Men’s Wellness, a focus that reaches far beyond any one demographic. The topics we explore—stress recovery, adrenal health, nutrition, longevity—resonate with anyone navigating modern life’s pace and pressures. Wellness isn’t a finish line; it’s a dynamic, evolving path. The more we understand our unique stress responses and take small, consistent steps to support our inner systems, the more we can truly thrive.

We’re excited to share insights on healing the stress response and restoring adrenal health naturally—because burnout is not a badge of honor. We also dig into something deliciously practical: crafting your own protein bars. These simple, customizable snacks are an empowering step toward fueling your body with intention and quality.

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© 2025 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment. AI was used in some editing and production of this issue.

Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.

Most importantly, we invite you to rethink the concept of longevity. As contributor Carrie Jackson shares in "Expanding Our Healthspan," living longer is not the goal—living WELL longer is. Through daily choices, nourishing food, intentional movement and integrative care, we can shape lives filled with vitality, not just years.

This season, let’s lean into the simple joys and the transformative power of small changes. Whether it’s trying a new recipe, exploring a new wellness modality or just giving yourself permission to rest, it all matters. And no matter where you are on your path, Natural Awakenings is here to support your journey with inspiration, education and community.

With gratitude for your continued readership and support—wishing you a vibrant, healthy summer.

And to all the dads and father figures, we wish you a Happy Father’s Day!

Warmly,

Jordan Peschek, RN-BSN, Publisher

Cover image courtesy of Canva Pro

Jordan Peschek

Step Into the Hidden World of Fungi This September

The Mycelium Mysteries: Women’s Mushroom Conference is scheduled for September 19 to 21 in Rosholt, Wisconsin. The conference will explore the crucial role fungi play as integral components of ecosystems. The focus will be on understanding fungi as the “grandmothers” silently influencing soil health and global culture, particularly at a time when mycology remains an underappreciated field.

“Our objective is to facilitate a connection between contemporary women and the knowledge held by their female ancestors, who possessed a deep understanding of the fungal world,” says founder Linda Conroy. “We are honored to host distinguished speakers, including ecologist and author Dr. Alison Pouliot; mycophile, author and photographer Barbora Batokova; and mycologist and biologist Sarah Foltz Jordan.”

In addition to valuable learning opportunities, the Mycelium Mysteries conference will offer enjoyable, rejuvenating and nourishing activities throughout the weekend.

Anoka-Ramsey Community College’s Therapeutic Massage Program Earns National Recognition

Anoka-Ramsey Community College’s Therapeutic Massage program has achieved national recognition from the National Certification Board for Therapeutic Massage and Bodywork (NCBTMB). This accreditation underscores the program’s commitment to high-quality education and adherence to professional standards in therapeutic massage.

The 38-credit diploma program offered on the college’s campus in Coon Rapids, Minnesota, offers specialized instruction in anatomy, kinesiology, pathology and clinical massage techniques. Students also receive training in nutrition, medical terminology, business basics and ethical guidelines for holistic health practitioners. The program includes an internship and clinical massage practicum, providing students with hands-on experience.

Graduates of Anoka-Ramsey’s Therapeutic Massage program are well prepared to sit for the Massage and Bodywork Licensing Examination (MBLEx) and pursue careers in various settings, including medical facilities, health and wellness centers and private practice. The program’s alignment with nationally recognized standards enhances students’ credibility in the industry, improving job prospects and client confidence in their skills.

Fall semester at Anoka-Ramsey starts Aug. 25. For more information about Anoka-Ramsey’s Therapeutic Massage and other Allied Health programs, visit AnokaRamsey.edu/AlliedHealth See ad on page 3.

Dr. Brian Di Diego

Doctor

risingphoenixnaturalhealth com 10 W Main St, Ste 200 Madelia, MN 56062 (507)412-1219

Schedule a visit today for:

Healing with Heart: Sara Anondson Offers Free Discovery Calls

Sara Anondson, founder of Sacred Oaks Healing, in Minneapolis, brings light, love and powerful transformation to the wellness space through her integrative healing practice. A certified Reiki Master Teacher, Holy Fire Karuna Reiki Master, spiritual coach and death doula, Sara offers a deeply supportive and sacred experience to those navigating life transitions, emotional healing or spiritual awakening.

Rooted in her own story of resilience after a traumatic brain injury a couple years ago, Sara’s journey of self-healing inspired her to help others uncover their purpose and reconnect with their inner light. At Sacred Oaks Healing, clients can choose from a range of services, all offered in-person or distance, including Reiki sessions, Sacred Rose Ceremonies, spiritual coaching and customized death doula support.

A Reiki session with Sara is both grounding and revitalizing. Whether in person or over Zoom, her sessions support physical, mental and emotional healing while clearing the chakra system of energetic blockages. The Sacred Rose Ceremony blends Reiki energy and the vibrational essence of roses—the highest-frequency flower on Earth—to elevate your vibration and restore balance.

Death doula services help individuals and families find peace, closure and meaning at the end of life. Sara helps create custom plans that include legacy projects, energy work and grief support.

For those unsure where to begin, Sara offers a 30-minute free discovery call. Whether you’re seeking clarity, healing or a greater sense of purpose, this introductory session is a gentle first step toward transformation.

Location: 4161 Minnehaha Ave., S., Room 3, Minneapolis. For more information or to arrange for a free discovery call, 612-255-4213 or visit SacredOaksHealing.com See listing on page 28.

Sara Anondson

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The Liver: Your Body’s Unsung Hero — and How to Keep It Thriving

When we think of vital organs, the heart and lungs usually take center stage. But quietly working behind the scenes is the liver—an extraordinary organ essential to both physical and emotional health. It’s the body’s largest internal organ, holds up to 13 percent of your blood supply, and plays a key role in digestion and detoxification. So why don’t we talk about it more?

A Filter for the Modern World

The liver acts as a master filter, processing nearly everything we eat, breathe or absorb through the skin. From food additives and toxins to medications, alcohol and anesthesia, it handles it all. Its role in bile production helps break down fats and turn them into usable energy, supporting smooth digestion. But your liver doesn’t just process substances—it also processes emotions.

Emotions Live in the Liver

Traditional healing systems believe unresolved emotions—especially anger, grief, fear and frustration—can become trapped in the liver. In cultures that reward being “nice,” many of us suppress emotions. Over time, this emotional congestion can impair liver function, much like physical toxins do.

Pushing through pain may seem productive, but your liver remembers. Eventually, the overload can show up as:

• Sluggishness or feeling “blah”

• Low energy or immunity

• Rashes or acne

• Night sweats

• Digestive issues

• Hip or knee pain

• Irritability or short temper

If left unaddressed, liver congestion may lead to chronic health concerns.

Top 5 Liver Stressors to Watch

Many things can stress the liver, but these five are especially common:

Alcohol – Even moderate intake adds strain.

Anesthesia – May raise liver enzymes and slow detox.

Antidepressants – Long-term use may damage liver cells.

Antibiotics – Hard to metabolize and can build up.

Anger – Chronic anger generates heat, slowing function.

A Gentle Approach to Liver Wellness

Instead of harsh cleanses or juice detoxes—which can cause side

effects—a gentle, non-invasive energetic liver flush can be beneficial. This intuitive method helps release emotional and physical congestion without taxing your system or requiring days of restriction.

Be Mindful, Be Well

Liver health mirrors how we care for our whole selves. By staying aware of what you take in and how you process what comes out— emotions included—you can restore balance, boost energy and support this vital organ. Your liver shows up for you every day. Isn’t it time to return the favor?

June Is Liver Month!

Enjoy a 90-minute Energetic Liver Flush for just $99 at Healing Waters Health Center. This relaxing session clears built-up congestion, helping you feel lighter and more energized.

It is ideal for those who’ve had chemo or surgery, take daily meds, lost their gallbladder or experience the symptoms above.

Lisa Warman is a certified AcuEnergetics® Wellness Balancer at Healing Waters Health Center in Stillwater, Minnesota. With a warm, intuitive approach, she helps clients restore balance and vitality through energy healing that supports the body’s natural ability to heal. Visit HealingWatersHealth.com. See ad on this page.

Healing the Stress Response

Natural Steps to Restoring Adrenal Health

by Carrie Jackson

Located on top of the kidneys, the adrenal glands are responsible for regulating the body’s response to stress. When working properly, they release hormones such as cortisol and epinephrine, enabling us to respond appropriately to physical and emotional triggers. However, prolonged stress can trigger an overactive response and symptoms known as adrenal fatigue. By regulating the nervous system and adopting mindful lifestyle choices, people can effectively manage their symptoms and learn to respond to stress in a healthier way.

Understanding Adrenal Dysfunction

Stress can come from many sources. “While we often think of stress in psychological terms, it may also come from factors like sleep deprivation, overtraining, skipping meals or being overworked. For many men, the pressure to do everything leads to complete burnout,” says Alexandra MacKillop, DC, a Chicago-based functional medicine doctor.

The body normally releases stress hormones for a brief period before returning to baseline levels. However, with adrenal fatigue, we lose the ability to manage stress this way. MacKillop explains, “In stage one, the hormones are produced in excess. In stage two, the body loses the ability to differentiate periods of stress and rest, and cortisol and DHEA [dehydroepiandrosterone] levels run inappropriately high or low. In stage three, the body altogether fails to produce a sufficient adrenal response, resulting in the symptoms we refer to as adrenal fatigue.”

Symptoms vary in severity and condition. “In addition to causing fatigue, brain fog, sleep disruptions, lightheadedness, irritability and other neurocognitive symptoms, adrenal fatigue manifests with decreased libido, difficulty building muscle or burning body fat, hair loss, body aches, low blood pressure, salt and sugar cravings, and patches of hyperpigmented skin,” MacKillop points out.

Managing the Stress Response

According to MacKillop, the initial step in addressing a condition is to accurately diagnose and identify its underlying cause, rather than solely focusing on symptoms. “Treatment is patient-specific according to the root cause and may involve nutritional strategies for managing blood sugar such as supplementing with electrolytes and other salts to regulate blood pressure. Other nutraceutical strategies include adaptogenic herbs, protomorphogen extracts and addressing hormonal imbalances in the body,” she says.

Dr. Tricia Pingel, a licensed naturopathic physician based in Arizona, asserts that shifting the nervous system from the sympathetic (fight-or-flight) mode to the parasympathetic (rest-and-digest) mode can alleviate adrenal fatigue. “Our adrenal glands are responsible for deciding what’s a stress trigger, but they don’t know if it’s a small or big stressor. While you’re probably not being chased by a bear, it could be that email from your boss that ticks you off or an emotional reaction to something you saw on social media. When we react with fear of any sort, our adrenal glands trigger to protect us,” she explains.

By acknowledging the source of stress and actively deciding how to respond, individuals can effectively regulate their nervous system’s response. Pingel recommends pausing to contemplate appropriate actions in stressful situations, consciously deciding to either directly address the

Panuwat Dangsungnoen

issue if it is within their control, delegate the responsibility to someone else or allow the stress to dissipate when it is not worth the struggle.

Choosing Nutritional Aids

“When you are under stress, the body depletes nutrients quickly. This is especially true of vitamins C, B5, B6 and B12, folate and minerals such as magnesium, selenium and zinc. Eating whole, nutrient-dense foods provides the fuel to offset the stressors,” says Pingel. “I recommend a Mediterranean-based, anti-inflammatory diet that includes a variety of colors. Greens can come from kale, romaine, arugula and chard. Berries provide fiber and antioxidants, while nuts and seeds add healthy fats. Non-GMO tofu, wild-caught fish, organic and grass-fed poultry and eggs add clean protein. Make sure that you’re being mindful when you eat. Sit down, have a conversation and chew. This

calms the mind and allows you to digest.”

For additional support, Pingel suggests herbal supplements such as ashwagandha and Rhodiola rosea to calm the body, phosphatidylserine and L-theanine to suppress cortisol output and herbs like valerian to help calm the brain. Ideally, supplements should be taken before bedtime, when the body is calmer and has time to absorb them.

Incorporating Movement

Balancing movement and rest can also help manage symptoms. Pingel explains, “Focusing on building muscle, especially in your core, can boost the metabolism and help your body regulate. Yoga, tai chi and strength training, combined with a light cardio activity, can give you time to repair from the triggered state.”

Recalibrating Mindset

Our mindset has a huge impact on our nervous system. “No amount of supplements will do anything if the body is not calm,” Pingel points out. “Health trackers and apps can help people train their brain from beta to alpha waves. Breathing is our natural way to get into the parasympathetic state. It pulls on the diaphragm, which in turn stimulates the vagus nerve. Humming, singing and other vocalization can have a similar impact and help relieve stress.”

E xpressing Gratitude

Ultimately, cultivating an attitude of gratitude proves remarkably effective in mitigating adrenal fatigue. “If you come from a place of love and gratitude instead of fear and anger, you can actually change the way your body interprets it,” notes Pingel. “Reframe the messages your body is sending you as a reminder to practice self-care, and treat yourself with love, compassion and gratitude.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com

Mind. Body. Spirit. Planet. Community.

Understanding Wellness Centers and Natural Health Providers

by Jordan Peschek, RN-BSN

In a world where stress, chronic illness and fast-paced living have become the norm, many individuals are seeking more integrative approaches to healing. Wellness centers and holistic health centers are becoming more and more frequented by those looking to optimize their well-being beyond conventional care.

What Are Wellness and Holistic Health Centers?

Wellness centers and holistic health centers are community-based or privately owned spaces that focus on treating the whole person— mind, body and spirit. Unlike traditional medical clinics that often prioritize symptom management, these centers emphasize prevention, balance and the body’s natural ability to heal.

While the terms “wellness” and “holistic” are often used interchangeably, holistic health centers typically lean more heavily into natural and alternative therapies, viewing health through a broader lens that includes emotional, spiritual and energetic dimensions. These centers tend to operate on several core principles, including:

• Preventative Care: Supporting the body to avoid illness before it begins.

• Whole-Person Healing: Addressing root causes rather than isolated symptoms.

• Patient Empowerment: Educating clients to take an active role in their own health journey.

• Integration of Modalities: Merging ancient wisdom and modern science when appropriate.

Common Services Offered

Wellness and holistic health centers vary in scope, but commonly offer a blend of the following services:

Naturopathic Medicine

Naturopathic doctors (NDs) provide individualized care using natural remedies, lifestyle counseling, clinical nutrition, botanical medicine and, when necessary, referrals to conventional providers.

Chiropractic Care

Focused on spinal alignment and nervous system function, chiropractic adjustments can support musculoskeletal integrity, pain relief and even hormonal balance.

Acupuncture and Traditional Chinese Medicine (TCM)

These ancient modalities use fine needles, herbal formulas and energy work to restore the flow of qi and rebalance internal systems.

Massage and Bodywork

Techniques like therapeutic massage, craniosacral therapy and myofascial release help relieve physical tension, improve circulation and release emotional blockages.

Energy Healing

Modalities like Reiki, quantum healing and chakra balancing are offered to clear energetic stagnation and promote emotional wellness.

Photo by Antoni Shkraba Studio for pexels.com

Photo by Pavel Danilyuk for

Photo by Ryutaro Tsukata for pexels.com

Photo by

Photo by: Kaboompics

Functional Medicine

A personalized, science-based approach that identifies and addresses the root causes of disease through advanced testing and targeted interventions.

IV Nutrient Therapy and Colonics

Infusions of essential vitamins, minerals and antioxidants to support detoxification, immune health and hormonal balance. Colonics help detoxify the body and support digestive and immune health.

Mental Health Services

Counseling, life coaching and mindfulness training to support emotional resilience and clarity.

Cutting-Edge Technology

Infrared saunas, ozone therapy, vibrational devices, detox footbaths and the Energy Enhancement System are just a few of the many modern technologies with research supported health benefits for the whole body.

Movement and Mind-Body Classes

Yoga, Pilates, tai chi, breathwork and somatic therapy sessions help clients reconnect with their bodies and reduce stress.

Local Wellness Centers and Natural Health Providers

Alloy Acupuncture in Woodbury

Acupuncture and holistic wellness for anxiety, pain and injury as well as preventive health, inflammation, digestion and more. See ad on page 15.

Better Forever Training in St. Paul

Personal training and small group fitness classes including tai chi and nutrition consultations. See ad on page 29.

Dr. Krissy Haglund, Naturopathic Doctor

Specializing in anxiety, PTSD, bipolar, ADD, OCD, postpartum depression and other mental health concerns. See ad on page 19.

Dori Trossen of Mind Body Soul, LLC

Natural Health Provider specializing in bioresonance, nutrition and complementary therapies that get to the root cause of issues. See ad on page 21.

Workshops and Educational Events

Topics may range from nutrition and hormone health to meditation, intuitive development or environmental wellness.

A Personalized Path to Healing

No two people are the same. Naturopathic doctors and wellness centers honor that. Clients typically begin with a thorough intake or consultation, allowing practitioners to co-create a plan that fits individual goals and values. This collaborative care model fosters trust and sustainable results.

Why It Matters

The rising popularity of holistic wellness centers and natural health providers reflects a cultural shift: People are no longer satisfied with just “getting by”. They want to thrive. These centers offer a proactive, compassionate approach—blending ancient wisdom, modern science and a deep respect for the body’s innate intelligence.

Whether you’re managing chronic pain, seeking emotional clarity or simply wanting to feel more vibrant, a wellness center or holistic provider may offer the tools—and the team—you need to reclaim your health.

Healing Waters Health Center in Stillwater

Energy Enhancement System (EESystem), AcuEnergetics, Opus Sound Bed, Biomat, The Perfect Triangle, Mind Body Classes and Retreats. See ad on page 9.

Healthy Fuller Life

Health coaching, fitness, movement and injury prevention specialist.

See ad on page 11.

Infuse IV Wellness in Edina

IV hydration and vitamin treatments, NAD+ therapy, sermorelin, vitamin D optimization, and personalized weight loss programs. See ad on page 30.

Integrative Healthwerks

Naturopathic medicine for hormone and metabolic imbalances, gastrointestinal disorders and symptoms, autoimmune conditions and chronic fatigue.

See ad on page 30.

Be sure to let our ad partners know you found them in

Livly Wellness in St. Paul

IV treatments, hormone therapy, weight loss support, NAD injections. Mobile services available. See ad on page 8.

Optimal Wellness Solutions in Roseville Massage, Cranio-Sacral therapy, detox footbaths, thermography, Reiki, footcare services and Network Spinal.

See ad on page 8.

Planet Gratitude in Bloomington

Acupuncture, acupressure, supplements, stretching and massage. See ad on page 28.

Rising Phoenix Natural Health in Madelia

Dr. Brian, Naturopathic Doctor, Homeopathy, Bioregulatory medicine.

See ad on page 6.

Yinergy Acupuncture in Golden Valley

Acupuncture and holistic wellness specializing in women’s health and fertility.

See ad on page 28.

Barb Ryan: Wisdom Sister Studio in Edina

Myofascial release, craniosacral therapy, professional listening and more to help with chronic pain, deep relaxation and self-connection. See ad on page 7 and 19.

Expanding Our Healthspan

Holistic Strategies for Long-Term Well-Being

by Carrie Jackson

While many people seek to prolong life, those extra years will not be fulfilling without good health. “The United States has one of the worst healthspans in the world. We have the highest rate of chronic disease and spend too much time suffering and deteriorating,” declares Dr. Eric Plasker, a chiropractor and creator of The 100 Year Lifestyle, an instructional manual and wellness system for making the most of an extended lifespan.

According to Plasker, “How you take care of yourself every day has a direct effect on your long-term quality of life. Unfortunately, the current healthcare system has focused mostly on symptoms and disease treatment. We need to have more of a lifestyle-care

approach to help you function at your highest level for a lifetime, instead of constantly trying to get your health back.”

Beginning the Healthspan Journey

Dr. Peter Diamandis is a physician, engineer, entrepreneur and co-founder of the BOLD Longevity Growth Fund, which invests in biotechnologies that address the root causes of disease and extend healthspan. He is also the co-founder and chairman of Fountain Life, a company that focuses on advanced diagnostics and preventative health to help people live longer and healthier lives.

Diamandis asserts that people possess greater control over their healthspan than they may think. “We’re at a turning point

in health care—shifting from a reactive, one-size-fits-all model to a proactive, personalized and data-driven approach,” he remarks. “While many people assume their longevity is mostly genetic, the data tells a different story. Studies involving tens of millions of people show that your genes account for only 7 to 30 percent of how long you live. That means the rest is up to you—your lifestyle, your environment and what you eat.”

The Food Paradox

The impact of food on our well-being cannot be underestimated, and Diamandis points out that food can be either the slowest form of poison or the most powerful medicine. In a nutshell, our daily meal choices put us in control of how we age. He recommends anti-inflammatory foods such as broccoli, spinach, Brussels sprouts, blueberries, walnuts, chia seeds and avocado.

“I eat the rainbow every day, because flavonoids, carotenoids and polyphenols act as molecular defenders, protecting your DNA, supporting your mitochondria and reducing your risk of conditions like heart disease, cancer and neurodegeneration,” he states. “I also use extra-virgin olive oil and turmeric liberally, which have both been shown to reduce inflammation at the cellular level. And I keep snacks like frozen blueberries and raw walnuts within arm’s reach, because what you actually eat is what you have close by.”

Avoiding harmful foods is just as important. “Sugar is incredibly inflammatory. It shrinks the hippocampus, disrupts metabolism and fuels conditions like diabetes and Alzheimer’s. Most people don’t realize how addictive it is or how much damage it causes until they cut it out and feel the difference,” says Diamandis.

Complementary Modalities

Integrating modalities such as chiropractic care, acupuncture, yoga and meditation into a wellness plan can help our bodies function at an optimum level. Plasker notes that the pixelfit

number, intensity and duration of chiropractic treatments vary based on a patient’s baseline health. “If you are meditating five times a day and have no underlying decay, you will need a lot less lifestyle care than if you are a weekend warrior or a marathoner who might have more decay," he explains.

While chiropractic care is well known for success with back and nerve pain, its hidden specialty is in functional and performance-based care. “Physical therapy, functional medicine and nutrition therapy work better with the addition of chiropractic care,” asserts Plasker. “It helps to align the spine so the nervous system can communicate between the brain and body the way it is supposed to.”

As we age, we may encounter ongoing consequences from the wear and tear that occurred in our younger days. “The pounding and collisions from youth sports can have a lasting effect on the body and can accelerate osteoarthritis,” Plasker points out. “Regular

chiropractic adjustments help to restore alignment, balance, motion and function, so the body doesn’t continue to deteriorate. Anti-inflammatory supplements such as turmeric, glucosamine and chondroitin can help with acute inflammation, but if the alignment of the spine isn’t right, they’ll be facing a constant battle.”

Reframing fitness routines to prioritize long-term sustainability can help the body repair previous damage. “If you were an athlete, you can still be an athlete, but you might have to change your approach,” suggests Plasker. “Align the care you receive with the lifestyle you are choosing to live. If you’re going to train for triathlons, you need to eat healthy and stretch more. You need to increase your supplementation and the frequency of your chiropractic adjustments. But if you’re just going for hikes and power walks, you’ll need less lifestyle care. It depends on you and what you want.”

Managing Mind and Spirit

Holistic stress management is essential for longevity and overall wellness. “A nervous system that is always in fight-or-flight mode can lead to inflammation, burnout and elevated blood pressure, putting undue stress on the heart,” explains Plasker. “Chiropractic intervention, coupled with tools such as aromatherapy and meditation, can create

peace for the nervous system so you can use your energy for other things.”

Lisa Faremouth Weber, the owner of Heaven Meets Earth Family Yoga Studio, in Evanston, Illinois, notes that practices such as crystal bowl sound healing, yoga and mindfulness can help calm the body and contribute to overall wellness and longevity. She also points out that there is considerable scientific evidence that supports the health benefits of practicing yoga, meditation, tai chi and qigong.

“Yoga and other complementary mind/body approaches integrate an individual’s physical, mental and spiritual components to improve cardiorespiratory health, physical and mental health and stress-related illnesses,” she explains. “Dr. Dean Ornish introduced millions to yoga’s health benefits through his published studies, which demonstrated that heart disease can be reversed through diet, meditation, group support and yoga. Additionally, ancient texts such as the Upanishads or Patanjali’s Yoga Sutras teach that the body follows the mind, and the mind follows the breath. Breath awareness and breathwork cultivate a balanced, harmonious and equanimous mind, enabling clarity and focus.”

Longevity Escape Velocity

Being mindful of daily habits and wellness

routines in the present moment can lead to an extended healthspan down the road. “The goal isn’t just to live longer; it’s to stay healthy long enough to ride the wave of breakthroughs coming over the next decade and reach what we call ‘longevity escape velocity’. That’s the moment when, for every year you live, science can extend your life by more than a year,” explains Diamandis. “We’re not far off. And the choices you make today—using data-driven diagnostics, embracing functional medicine and sticking to lifestyle habits that work—are what will get you there.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com

Simple Ways to Stay Hydrated This Summer

As temperatures rise, so does the importance of staying hydrated. Proper hydration supports energy, mental clarity, digestion and temperature regulation—especially during the heat of summer. But water isn’t the only way to meet your body’s fluid needs. Here are some simple and refreshing ways to stay hydrated all season long.

Infuse Your Water with Citrus or Herbs

Adding lemon, lime, mint or cucumber to water enhances flavor and boosts nutrient intake. Lemon water, in particular, is rich in vitamin C and aids digestion—making it a rejuvenating option to sip throughout the day.

Embrace Iced Teas—Green and Black

Unsweetened iced teas are a flavorful, antioxidant-rich alternative to sugary beverages. Green tea provides a gentle energy lift and supports cardiovascular health, while black tea offers a more robust flavor and a modest caffeine boost. As an example, SPORTea® contains both premium black and green

teas as well as other herbs, including ginger, ginseng and mate. It contains trace minerals and electrolytes, along with a complete daily value of vitamin C.

Balance with Electrolytes

When sweating from heat or physical activity, replace lost minerals with electrolyte-rich

drinks. Look for natural electrolyte sources like coconut water, or mix a pinch of sea salt and a squeeze of citrus into your water to maintain proper hydration and prevent fatigue.

Snack on Water-Rich Foods

Foods like watermelon, cucumber, strawberries and celery have high water content and are perfect for summer snacking. They not only satisfy thirst, but also provide fiber and essential nutrients.

Busy days can lead to dehydration simply from forgetting to drink. Set hourly phone reminders or carry a reusable water bottle to encourage regular sipping. Hydration doesn’t have to be boring. With these simple strategies, staying refreshed and energized all summer long can be both delicious and healthful.

For more information or to purchase SPORTea®, visit SPORTea.com or see ad with Special Offer for Natural Awakenings readers.

Photo by Miriam Alonso for pexels.com

Men’s Health Supplements:

How Pumpkin Seed Oil, Pygeum and Saw Palmetto Support Prostate Health

by Alina Hornfeldt

Prostate health becomes increasingly important as men age, with many turning to natural supplements to maintain urinary function and overall well-being. Among the most researched and recommended supplements for prostate support are pumpkin seed oil, pygeum and saw palmetto. Used individually or in combination, these botanicals may help reduce symptoms associated with benign prostatic hyperplasia (BPH) and promote long-term prostate function.

Pumpkin Seed Oil is rich in zinc, phytosterols and essential fatty acids, which are believed to reduce inflammation and support hormonal balance in the prostate. Zinc plays a critical role in maintaining healthy testosterone levels, while phytosterols may inhibit the conversion of testosterone to dihydrotestosterone (DHT), a hormone linked to prostate enlargement. Studies suggest that pumpkin seed oil may also improve urinary flow and reduce nighttime urination.

Pygeum, an extract from the bark of the African plum tree, contains compounds that

reduce inflammation and improve bladder elasticity. It may also inhibit the growth of prostate cells, potentially slowing the progression of BPH. Pygeum is often used to relieve urinary symptoms like difficulty starting urination, weak flow and frequent nighttime urination.

Saw Palmetto is perhaps the most wellknown herbal remedy for prostate health. Derived from the berries of a small palm tree native to the southeastern U.S., saw palmetto inhibits the enzyme 5-alpha-reductase, which converts testosterone into DHT.

Photo

This mechanism makes it useful for reducing prostate inflammation and urinary symptoms associated with BPH. Some studies also suggest that saw palmetto may improve sexual function, a concern often linked with prostate issues.

When taken together, pumpkin seed oil, pygeum and saw palmetto offer complementary benefits: reducing inflammation, balancing hormones, improving urinary flow and potentially slowing prostate enlargement. These supplements are often found in combination formulas designed specifically for men’s health.

When Should a Man Start Taking These Supplements?

While there is no one-size-fits-all answer, many health experts recommend men begin supporting prostate health as early as their 40s, especially if there is a family history of prostate issues or if early symptoms appear. These supplements may also be used preventatively, as part of a broader strategy to maintain vitality and reduce the risk of BPH.

Signs of Prostate Issues

Early signs of prostate problems can include:

• Frequent urination, especially at night

• Difficulty starting or stopping urination

• Weak or interrupted urine stream

• A feeling of incomplete bladder emptying

• Pain or discomfort during urination or ejaculation

Men experiencing these symptoms should consult a healthcare provider to rule out more serious conditions like prostate cancer. However, for mild to moderate symptoms, natural supplements may offer effective support and long-term benefit.

By integrating these botanicals into a proactive wellness routine, men can take meaningful steps toward maintaining prostate health and overall quality of life. Reach out to your trusted independent health food store to get additional guidance and ensure that the supplements you choose are high quality.

Alina Hornfeldt is the co-owner of Mastel’s Health Foods at 1526 St. Clair Ave., in Saint Paul. For over 55 years, Mastel’s has provided a safe and welcoming environment to help customers achieve their health goals through education, guaranteed high-quality supplements and natural products. To learn more, visit Mastels.com or call 651-690-1692. See ad on this page.

Crafting Personal Fuel

Why Do-It-Yourself Protein Bars Are Worth the Effort

by Chloe Karydes Krecun

Portable and packed with beneficial nutrients, protein bars are a popular snack for busy lifestyles, fitness enthusiasts and anyone looking to curb cravings and meet nutrition goals. While store-bought options are widely available, do-it-yourself (DIY) protein bars are easy to customize for individual dietary needs.

“A lot of people snack based on convenience,” says Melody Schoenfeld, a certified personal trainer in Pasadena, California. Protein bars offer a tasty, filling and nutritional goodie that can be consumed in just a few bites.

Yasi Ansari, a dietitian nutritionist, specialist in sports dietetics and spokesperson for the Academy of Nutrition and Dietetics, explains that homemade protein bars offer a fully customizable approach to nutrition. “Since the bars are DIY, you have full control over ingredients and flavor profiles,” she says. This means avoiding artificial additives, excessive sugars or allergens that may be present in commercial options.

Importance of Protein

Protein is a complex molecule made of amino acids that provides energy and functions as the building block for bones, muscles, cartilage, skin and blood. “It is the one macronutrient that is never abjured by fad diets,” says Janet Chrzan, Ph.D., a professor of nutrition at the University of Pennsylvania. “We have a cultural preference for protein; we Americans often consider it to be the most important element of food.”

As a health and nutrition coach, Schoenfeld advocates for convenient and easy ways to get protein into a diet. For many, protein bars fill that void. “For most people age 18 and beyond, we’re looking at consuming somewhere between 0.8 to 1.2 grams of protein per pound of body weight for a healthy adult daily,” Schoenfeld recommends.

Nutrition Goals

Before diving into a recipe, Ansari says it is important to determine how the

bar will address a dietary need and ask, “Am I looking for a bar that helps with post-workout recovery, a snack to keep me full between meals or a fiber-rich option to support digestion?”

Knowing the purpose can guide ingredient selection. “For example, if it’s for the purpose of recovery, we’re going to want to make sure we’re getting close to 20 grams of protein per bar for muscle repair and building, while also getting enough carbohydrates to restore energy,” says Ansari. Ingredients like dried fruits, oats or whole grains help boost carbohydrate content, making the bars more effective for post-workout replenishment.

For those aiming to create a gut-friendly bar, Ansari suggests being mindful of sugar alcohols and artificial sweeteners that can cause digestive discomfort. “Consider smooth nut or seed butters if sensitive to crunchy varieties, and aim for fiber from nuts, dried fruits, flax and chia seeds,” she adds.

Ingredient Control

Both Schoenfeld and Ansari note that the greatest advantage of making protein bars at home is being able to select high-quality, nutrient-dense ingredients. Whether addressing dietary restrictions, avoiding allergens or satisfying a preference for organic, whole foods, DIY protein bars allow for total ingredient transparency.

Protein Bar Basics

A little investment of time helps ensure that healthy, smart and convenient snacks will always be within reach. Ansari offers these suggestions when crafting a protein bar at home:

• Choose a protein: Plant protein powders such as pea protein blend easily and well. Alternatives to powders include almond or seed butters, or whole nuts and seeds that can be chopped in a food processor.

• Choose a fruit: Fruits add fiber, micronutrients and antioxidants. Aim for two to three grams of fiber per bar. Tasty sources include dried apricots, dried cherries, dried apples, raisins and dates.

• Add spices: To amplify the flavor profile, include spices such as cinnamon, pumpkin spice or nutmeg.

• Experiment with texture: Add rice cereal for crunch or oats for a chewy consistency.

• Include healthy fats: Options include walnuts, flaxseeds, chia seeds and coconut oil.

• Incorporate carbohydrates: Oats, rice cereal or dried fruits are great choices for energy.

• Choose natural sweeteners: Dried fruits provide sweetness to any bar, as well as fiber and nutrients like iron and vitamins A and C. A bit of fruit juice can also help blend the ingredients together. Other healthy alternatives are honey and maple syrup.

Chloe Karydes Krecun is a student at the University of Illinois Urbana-Champaign. Connect with her at LinkedIn.com/in/chloe-karydes-krecun

CINNAMON APPLE DATE BARS

These yummy bars provide iron, vitamin C, omega-3 and potassium

YIELD: 12 BARS

5 Medjool dates, pitted

⅓ cup dried apples

1½ cup old-fashioned oats

1 tsp chia seeds

1 cup almond or seed butter

⅓ cup protein powder (derived from brown rice or peas)

2 tsp cinnamon powder

1 tsp vanilla extract

Optional: 1 Tbsp water or apple juice to blend if too sticky or crumbly

Mix dates and dried apples in the food processor. Add oats, chia seeds, almond or seed butter, protein powder, cinnamon and vanilla extract. If the almond or seed butter is too stiff before adding it to the food processor, gently warm it in the microwave for 15 to 30 seconds or place the jar in a bowl of hot water to loosen it.

Slowly blend the mixture until thickened. If the blend is too sticky or crumbly, add 1 tablespoon of water or apple juice for a softer texture.

Line a 13-by-10-inch baking pan with parchment paper. Add the mixture and firmly press down to spread it out evenly. Place the pan in the refrigerator for two hours before cutting into bars.

Recipe courtesy of Yasi Ansari, MS, RDN, CSSD, spokesperson for the Academy of Nutrition and Dietetics.

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MONSTER ENERGY BARS

YIELD: 10 BARS

1 cup peanut butter or other nut or seed butter

½ cup honey

1 cup rolled oats

¼ cup chia seeds

2 Tbsp protein or collagen powder (or additional peanut butter)

½ cup mini chocolate chips

Combine all ingredients into a mixing bowl and mix well.

Form mixture into 1-inch by 3-inch bars. Add slightly more honey or peanut butter to make the batter wetter, or slightly more oats and powder to make the mixture dryer to form into bars.

Place bars in a glass container and chill in the refrigerator for 30 minutes before serving. The bars will keep in the refrigerator for about one week or in the freezer for about one month.

Recipe courtesy of Holley Samuel, MEd, RD, CSSD, CPT, a sports dietitian.

GIDDY-UP BARS

YIELD: 10 BARS

2 cups Medjool dates, pitted (soak in water if hard)

1 cup unsweetened shredded coconut

½ cup hemp seeds or protein or collagen powder

1 cup raw cashews

½ cup unsweetened cocoa powder

2 Tbsp coconut oil

1 Tbsp maple syrup

Pinch of salt

Optional: 2 Tbsp instant coffee or espresso powder for an extra kick

Combine all ingredients into a bowl and mix well.

Form mixture into 1-inch by 3-inch bars. Add slightly more maple syrup or coconut oil to make the batter wetter, or slightly more shredded coconut, hemp seeds, protein or collagen powder to make the mixture drier to form into bars.

Place bars in a glass container and chill in the refrigerator for 30 minutes before serving. The bars will keep in the refrigerator for about one week or in the freezer for about one month.

Recipe courtesy of Holley Samuel, MEd, RD, CSSD, CPT, a sports dietitian.

vm2002/CanvaPro

Ayurvedic Herbal Remedies for Luscious Locks

by Leah Moss

Who doesn’t want healthy, lustrous, thick hair? As we age, it’s common to notice our hair becoming thinner, duller in color, and increasingly gray. Ayurveda offers time-tested solutions for this all-too-familiar aging process. In fact, the Ayurvedic pharmacopoeia is rich with rasayanas—rejuvenating, anti-aging herbs. Slowing the aging process and maintaining vitality is a cornerstone of Ayurvedic philosophy and is one of the eight branches of Ayurvedic medicine: Geriatrics and Rejuvenation.

Among the most revered Ayurvedic herbs for hair health is Bhringaraj (Eclipta alba). Known as the “king of hair”, Bhringaraj is highly esteemed for its rejuvenating properties that promote strong, healthy hair and a nourished scalp.

Bhringaraj oil is typically made by infusing the herb in a base oil such as coconut or sesame. Regular scalp massage with Bhringaraj oil helps improve circulation to the hair follicles, strengthens the roots, prevents premature graying and supports healthy hair growth. Its natural cooling properties also soothe the scalp, helping to reduce inflammation, dandruff and itchiness.

Bhringaraj can be used on its own in powdered form, brewed as a tea, or combined with other herbs like include Amla and Brahmi for a more synergistic effect.

Bhringaraj isn’t just for hair health, it is a great rejuvenator for both Pitta and Vata doshas. It cools pitta in the head, calms the mind and nervous system, promotes good sleep, boosts memory and eases stress and anxiety.

Internally, Bhringaraj helps cleanse the blood and liver, which in turn promotes radiant skin and hair. It also strengthens the tissue responsible for bones, teeth and nails. As an added benefit, its pungent post-digestive effect supports healthy lung and respiratory function.

So, while you may be reaching for Bhringaraj to revive your luscious locks, you’ll also be receiving a cascade of wellness benefits—from stronger bones and clearer skin to a more peaceful mind and improved respiratory health. It’s a truly holistic approach to beauty and longevity.

If you’re struggling with hair loss or other health concerns, consider scheduling an Ayurvedic Consultation to identify and address the root cause—restoring balance from the inside out.

Ayurvedic herbs like Bhringaraj can be found at BanyanBotanicals.com Use code SIMPLYVEDA15 at checkout for a 15 percent discount.

Leah Moss is a board-certified Ayurvedic Practitioner and owner of Simply Veda in Marine on St. Croix, Minnesota. To learn more about nutrition and the Ayurvedic diet, book an appointment online or in person at SimplyVeda.net See ad on this page.

Healthy living, the way nature intended. Call and schedule your free introductory consult.

Photo by Norman Milwood for pexels.com

Healing the Split From Nature

Accepting Earth’s Guidance

by Marlaina Donato

Gardeners have long understood that getting their hands in the earth makes them feel better, and scientific research supports this belief. Studies of the soil-dwelling bacterium Mycobacterium vaccae have linked the practice to improved mood, as well as reduced stress and anxiety, because it can trigger the release of serotonin. Other reported benefits include anti-inflammatory and immunoregulatory properties, relief from skin allergies and reduced lung cancer-related nausea and pain.

Data researchers at Statista report that a mere 8 percent of our lives is spent outdoors, leading to what author Richard Louv calls nature-deficit disorder, a phenomenon that compromises the well-being of both children and adults. According to Pam Montgomery, author of Co-Creating with Nature: Healing the Wound of Separation, “We are a part of nature, and yet, we have fallen into this deep amnesia where we have forgotten that we are kin to the tree, the river, the mountain and all of life. Being separated from the source of one’s sustenance creates a deep chronic level of stress, which affects us on all levels.”

Green Allies

A 2020 review published in Frontiers in Psychology shows that as little as 10 to 20 minutes of time spent in nature improved the mental health of college-aged adults. Notably, being outdoors in urbanized settings did not yield comparable benefits. Furthermore, a 2019 study published in the International Journal of Environmental Research and Public Health revealed improved attention and focus among 23 students ages 11 to 13 years that studied with plants in the classroom.

“Our bodies evolved in the natural world, and, for many basic functions, we took our cues from the natural world—light levels, day length, plentifulness of resources. However, we now spend over 90 percent of our time in climate-controlled buildings with artificial light, so we are cut off from these cues,” says Cynthia McPherson Frantz, chair of the department of psychology at Oberlin College, in Ohio.

Whether we nurture houseplants, capture seasonal outdoor photographs, doodle in a nature journal, plant patio flowers or simply stroll a local park, reconnecting with living organisms can bolster our immune system, enhance cognitive function and improve mental well-being.

Montgomery concurs, noting, “Because we are constantly surrounded by artificial electro-magnetic fields (EMFs) like those of cell phones, computers and alternating current, instead of the natural EMFs of the forest, streams, Earth, ocean, birdsong, et cetera, our energy bodies become full of static, and we lose the ability to hear the messages and receive the ‘touches’ from nature.” For Montgomery, who maintains a shamanic partnership with the natural world, plants are conscious beings, and the Earth is calling us back into relationship, reciprocity and reverence.

PamelaJoeMcFarlane

Forest Frequencies

Communing with nature among the redwoods was medicine for Ellen Dee Davidson, author of Sacred Forest Bathing: The Healing Power of Ancient Trees and Wild Places. “The main difference between forest bathing and an ordinary walk, hike or camping trip is the quality of attention we bring to the environment,” she explains. “By using our senses to focus on what we see, hear, smell, taste or touch, we become more present to our surroundings.”

Davidson attributes her recovery from fibromyalgia, chronic fatigue, anxiety and insomnia to the therapeutic effects of spending time in the trees. “Part of why immersing ourselves in nature is so healing is that we can be alone but not alone. We are part of the entangled weave of life,” she shares.

In a society where sensitivity is often seen as a liability, time spent with trees has taught Davidson how to protect her sensitive nature, giving herself permission to assert healthy boundaries and exercise self-compassion. She also advocates for mindful breathing exercises, noting, “We’re always connected to nature through our breath.”

Montgomery elaborates on the concept of reciprocal breathing, explaining, “We breathe in oxygen from the plants, trees and sea vegetables and breathe out carbon dioxide, which the plants absorb. So, the practice is to bring into your awareness a favorite plant or tree that you engage in reciprocal breathing with, becoming aware that you are the breath of another being.”

Frantz suggests that tapping into nature’s vitality can be as simple as finding a corner of nature to study and check in with every day. “This pocket of nature doesn’t have to be big,” she says. “It could be the squirrel that lives in the tree outside your window, or the tree itself.”

Marlaina Donato is an author and multimedia expressionist. Connect at WildflowersAndWoodSmoke.com.

Tuesday, June 3

In-Person Meditation: 6-7pm June 3, 10, 17 and 24

Join Susan Schultz for a beginner meditation 4-class series exploring two powerful techniques: The Inner Smile and The Inner Breath. $57.

Healing Waters Health Center 6150 Oren Ave N, Stillwater HealingWatersHealth.com

Friday, June 6

Empower Thyself Initiation:

Keys for Life & Self-Mastery – June 6-7 10am-6pm both days. Learn how energy works and flows in your life, how to manage it, and how to manifest what you desire with sacred teachings, tools & rituals from an ancient Mystery School tradition. Receive tools to create light, direction, support and protection to live an empowered life. $1,500.

7801 E Bush Lake Rd, Ste 240 Bloomington Text 763-222-8600 to register GenevieveWachutka.com

Wednesday, June 11

Energy Enhancement System Experience & Healing Waters Presentation –6:30-8pm. Learn about restoring energetic flow to body, mind and spirit, including 30 minutes in the EESystem. FREE. Register: 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater.

Wednesday, June 18

Ladies Night In 5:30-7:30pm

Includes 1 hour of deep relaxation in the EE System, heart-opening rejuvenation on the Opus sound bed, and conversation and tea in a welcoming space. A special night designed for you to unwind, connect and realign your heart chakra. $55.

Healing Waters Health Center 6150 Oren Ave N, Stillwater HealingWatersHealth.com

Sunday, June 15

Guided Chi Do: Moving Meditation –4-4:45pm. Experience a simple moving meditation to tap into universal life force energy. Use breath and gentle movements to relaxation and increase energy. All experience levels welcome. $15. RSVP: 763-2228600. 7801 E Bush Lake Rd #240, Bloomington. GenevieveWachutka.com

Sunday, June 15

Friday, June 20

Summer Solstice Ceremony – 7-8:30pm. Celebrate Litha, the longest day of the year, with a Wicca ceremony, ritual, meditation and a potluck. $25 pre-register / $35 walk-in. Modern Mystery School, 7801 E Bush Lake Rd Ste 240, Minneapolis.

plan ahead

Thursday, July 17

AcuEnergetics® First-Aid Basics – 6-9pm, July 17 and 24. A 2-night workshop teaching hands-on techniques to support emotional and physical wellness for families. No experience needed. Learn to treat common issues like anxiety, earaches, tummy pain, and more. $219. 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater. HealingWatersHealth.com

Monday, August 25

Fall Semester Starts at Anoka-Ramsey –For more information about Anoka-Ramsey’s Therapeutic Massage and other Allied Health programs, visit AnokaRamsey.edu/ AlliedHealth

Classifieds

Natural Products

AROMATHERAPY/ESSENTIAL OILS – Aromatherapy products to support mental, emotional and physical wellness. Formulated by a local scientist and certified aromatherapist to help you live a healthier, more balanced life. BDivineAroma.com.

CBD PRODUCTS – Organic, all-natural, farm fresh, sun-grown, third-party, labtested CBD plant goodness for pain, anxiety and so much more. Live your best life, from our family to yours. DNAHempLLC.com

Natural Supplements

ALIVE ‘N VIBRANT SUPERFOOD & PROTEIN POWDERS – 100% organic. Feel alive and vibrant no matter what your health history. Shop at your local Outpost Natural Foods or online: AliveNVibrant. com See ad on page 7.

Monday

Meditation Mondays – 6:30-7:30pm. Practice guided meditation to cleanse and strengthen your mind. Sessions include body relaxation, mindfulness techniques and guided visualization, blending ancient and modern practices for deep relaxation and clarity. $15/class or $100 for a 10-class package. Suitable for beginners and seasoned practitioners. 7801 East Bush Lake Rd, Ste 240, Minneapolis. 763-222-8600. ModernMysterySchool.com

Friday

Discover Your Highest Purpose 7pm

Sri Harold Klemp, spiritual leader of Eckankar, shares wisdom through stories & spiritual insights that bring meaning, connection & humor to the workings of Spirit in everyday life. Watch on Channel 6 or via MCN6.org For more information, visit TempleOfECK.org or Facebook.com/Eckankar

Weekly

Tai Chi Small Group Classes – Available Monday-Saturday. Enjoy mindful movement virtually from anywhere. Better Forever Training. 651-300-9735. BetterForeverTraining.com

Tabata Small Group Classes – Available Monday-Saturday. High-intensity virtual workouts you can join from anywhere. Better Forever Training. 651-300-9735. BetterForeverTraining.com

ORGANIC PANCREAS DETOX TEA –Cleanse & Support Your Pancreas with this Targeted Blend. Samples Available. Visit EarthSanaStore.com/tea.

ORGANIC HERBAL TEAS – Targeted Herbal Teas for the Pancreas, Lymph, Liver, Kidneys, Prostate, Lungs, Heart & More. EarthSanaStore.com/Tea. 954-459-1134. Samples available.

Pet Health & Nutrition

THE HEALTHIEST FOOD FOR YOUR PET – EVOLUTION DIET PET FOOD: 100% Natural and Organic pet food for dogs and cats. The best thing you can buy for your pet. Safe, highly awarded, non-GMO. Shop online at PetFoodShop.com

Wellness Services

LIST YOURS HERE! $20 for 20 words. Text 651-300-2345 or email Publisher@NATwinCities.com

Into a Business Turn Your Passion

Own Your Own

Natural Awakenings Magazine!

Make a meaningful impact in your community by becoming the owner of a Natural Awakenings magazine. Empower others with current, valuable insights and resources to enhance their physical, mental, emotional and spiritual well-being.

As a franchise owner, you’ll inspire positive change, provide readers with tools for healthier living and connect local businesses with an audience eager for transformation.

Why Own a Natural Awakenings Magazine?

n Create a Healthier Community: Be the go-to resource for wellness and personal growth in your area.

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Call 239-206-2000 for a FREE evaluation of your community’s potential. Learn more or apply today at:

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Add Your Community to Where Natural Awakenings Is Now Publishing:

• Atlanta, GA

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Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NATwinCities.com to request our media kit.

Acupuncture

ALLOY ACUPUNCTURE

6053 Hudson Rd, Ste 152, Woodbury 920-838-1526

AlloyAcu.com

Acupuncture, cupping, herbal treatments, ultrasound and more brings patient focused, customized healing. Get treatment today for infertility, headaches, auto accident injuries, pain, anxiety and more! See ad on page 15.

PLANET GRATITUDE

220 W 98th St, Ste 7, Bloomington 952-922-1478

Planet-Gratitude.com

Planet Gratitude provides holistic health services including chiropractic, acupuncture, acupressure, supplements, stretching and massage. A unique feature is our Planet Gratitude Comedy Club where laughter is indeed the best medicine!

YINERGY ACUPUNCTURE

4969 Olson Memorial Hwy, Golden Valley 612-208-8883

Info@YinergyAcupuncture.com YinergyAcupuncture.com

Yinergy acupuncture is a top-rated acupuncture practice rooted in traditional Chinese medicine. We offer expert women’s health and fertility care that can stand alone or seamlessly integrate into modern medical practices.

Advertising/Wellness Marketing

NATURAL AWAKENINGS MAGAZINE

Jordan Peschek, RN-BSN, Publisher 651-300-2345

NATwinCities.com

Are you passionate about wellness? Trying to reach more clients you can help? Natural Awakenings is our community’s #1 multimedia resource for natural, holistic health and eco-friendly living. Reaching over 45,000 loyal print and digital loyal readers each month. Call or text 262-623-7948 to learn more or book your 10-minute discovery call today.

Ayurveda

SIMPLY VEDA

Leah Moss-Parham Marine on Saint Croix 612-293-5168

Leah_Moss@SimplyVeda.net SimplyVeda.net

At Simply Veda, we offer Ayurvedic consultations, seasonal detox plans, diet and digestion consultations and Shirodhara treatment. Ayurveda is individualized, holistic medicine for acute and chronic disease treatment and prevention. See ad on page 23.

Bodywork

MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY

Barb Ryan, CMT, CSD • 612-922-2389

Bhakti Wellness Center

7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com

Specializing in persistent and chronic pain and mysteries of the body. Also for people seeking the experience of deep relaxation and increased self-connection. Skilled and compassionate care. See ads on pages 7 and 19.

Chiropractic

PLANET GRATITUDE

220 W 98th St, Ste 7, Bloomington 952-922-1478

Planet-Gratitude.com

ChiRunning/ ChiWalking

HEALTHY FULLER LIFE

HealthyFullerLife.com

Are you ready to improve your quality of life? Join us in community to discover your best path to health and well-being. You are the expert of your experience, and we’re here to help you achieve your wellness goals! We are movement & injury prevention specialists, health coaches and ChiRunning/ChiWalking instructors. See ad on page 11.

Coaching, Health

HEALTHY FULLER LIFE

HealthyFullerLife.com

MIND BODY SOUL, LLC

DORI TROSSEN

NATURAL HEALTH PRACTITIONER 763-639-9133 | BalancedDori.com

As a Health Coach and holistic practitioner, Dori guides clients to reach their health goals with individualized plans, bioresonance and complementary therapies that get to the root cause of issues to heal and stay well. See ad on page 21.

Death Doula

SACRED OAKS HEALING

Sara Anondson

4161 Minnehaha Ave S. Rm 3, Minneapolis 612-255-4213

SaraAnondson@SacredOaksHealing.com SacredOaksHealing.com

Supports mind, body and soul through mentorship, doula work and holistic healing experiences and classes.

Once a year, go someplace you’ve never been before.

—Dalai Lama

Dentist

HEALTH CENTERED DENTISTRY

N7915-902 St, River Falls, WI 715-426-7777

HealthCenteredDentistry.com

Whole Person Dentistry observes and deals with the mind, body and spirit, not just your teeth. This approach to dentistry encompasses both modern science and knowledge drawn from the world’s great traditions in natural healing.

NATURAL SMILES DENTAL CARE

3434 Lexington Ave. N., Ste 700 Shoreview | 651-483-9800

NaturalSmilesDental.com

We’re an integrative practice committed to promoting dental wellness and overall assistance to the whole person. We desire to participate in the creation of healthier lives, while being sensitive to physical, philosophical, emotional and financial concerns. See ad on back cover.

SEDATION

AND IMPLANT DENTISTRY

1815 Suburban Ave, St. Paul 651-735-4661 | ToothBuilder.com

We are a holistic dental practice devoted to restoring and enhancing the natural beauty of your smile using conservative, state-ofthe-art dental procedures that result in beautiful, long-lasting smiles! We specialize in safe removal of infected teeth, ceramic implants and restorations. See ad on page 15.

TOOTH BY THE LAKE

1401 Main St, Hopkins 952-475-1101 • ToothByTheLake.net

We build a foundation of trust by treating our patients as individuals. Understanding how uneasy some patients may feel about their dental visits, we make a difference by providing a relaxing and positive experience. See ad on page 25.

Detoxification

HAIR TISSUE MINERAL ANALYSIS

SCIENTIFIC NUTRITION, LLC

Virtual Sessions, East Bethel 651-462-1555

Lisa@HairAnalysisNutrition.com

HairAnalysisNutrition.com

Are you looking to get healthy? Hair Tissue Mineral Analysis (HTMA) will guide you with personalized nutrition & supplement recommendations, detoxification of heavy metals, lifestyle changes and one-to-one coaching. See ad on page 25.

Education

ANOKA-RAMSEY COMMUNITY COLLEGE

THERAPEUTIC MASSAGE PROGRAM

763-433-1100

AnokaRamsey.edu/AlliedHealth

Embark on a fulfilling career path with Anoka-Ramsey Community College’s Therapeutic Massage program. Learn more and start your future of healing and wellness. See ad page 3.

CONCORDIA UNIVERSITY WISCONSIN

School of Pharmacy Online Degree Program CUW.edu/NPS

Take the next step toward a career that makes a difference! Discover Your Future in Natural Product Sciences with our flexible graduate programs. Choose from a 30-credit online Master’s degree or a 12-credit graduate certificate, both designed to fit your life and goals. Specialize in medical cannabis or nutraceuticals, and prepare for exciting roles in health care, pharmacy, research and development, manufacturing, business and beyond. See ad on page 15.

Energy Enhancement System

HEALING WATERS HEALTH CENTER

6150 Oren Ave N, Stillwater 651-430-2866

HealingWatersHealth.com

We bring you back to your natural state of being; restoring energy flow in body and mind with hands-on treatments and cutting-edge technology. See ad on page 9.

Energy Healing

EMOTION CODE

HEALING

Master Hong

Certified Emotion Code Practitioner 11012 Cedar Lake Rd., Minnetonka 952-513-7285 or 914-708-9463

Chronic pain? Suffering from emotions? Relationship problems? Life not going as planned? The Emotion Code is a tool I use to help you break through any emotional and spiritual blocks so you can live your best life. Trial session is only $35.

F.Y.T. HEALTH & WELLNESS

Vanessa Nordstrom

Eden Prairie, MN (in-office & distance sessions) 612-382-3653

FYTHealthWellness@gmail.com

FYTHealthWellness.coach

Offering a unique combination of 5 healing modalities for energy healing and trauma release with the Emotion Code, Body Code, Belief Code, Reiki and Healy sessions. I use Individualized Microcurrent Frequency (IMF) programs to harmonize the Bioenergetic Field.

Fitness

BETTER FOREVER TRAINING

Bobbie Drew 816 7th Ave S, Saint Paul 651-300-9735

BetterForeverTraining@Outlook.com

BetterForeverTraining.com

Online one-on-one personal training and small group fitness classes including tai chi and nutrition consultations. All services begin with a free initial consult and tech check.

HEALTHY FULLER LIFE HealthyFullerLife.com

Grief

EMBODIED GRIEF SUPPORT

Virtual services available

651-322-0300

Cami@EmbodiedGriefSupport.com

EmbodiedGriefSupport.com

Holistic healing for life’s deepest losses. Cami Thelander is a Grief Coach, Yoga Instructor and Craniosacral Therapist, specializing in a mindful approach that leans into the body’s inherent wisdom, supporting wellness on all levels— physical, emotional and spiritual.

Hair Tissue Mineral Analysis (HTMA)

SCIENTIFIC NUTRITION, LLC

Virtual Sessions, East Bethel 651-462-1555

Lisa@HairAnalysisNutrition.com

HairAnalysisNutrition.com

Health Food Stores

MASTEL’S HEALTH FOODS

1526 St Clair Ave, St Paul 651-690-1692

Mastels.com

Mastel’s Health Foods is Minnesota’s oldest health and wellness store. We carry a full line of vitamins, minerals, supplements, herbs and more. We emphasize organic, biodynamic, biodegradable, holistic and hypoallergenic products, and pride ourselves on stocking hard-tofind items. See ad on page 19.

Hyperbaric Oxygen Therapy (HBOT)

DR. KRISSY HAGLUND, NMD

Naturopathic Medical Doctor

DrKrissy.com

DrKrissy.NMD@gmail.com

Caring for patients skeptical of the conventional paradigm. Experienced treating mental health & the brain naturally: anxiety, depression, ADD, autism, behavioral disorders, postpartum, OCD and TBI. See ad on page 19.

Integrated Health

GENEVIEVE WACHUTKA

7801 East Bush Lake Rd., Suite 240, Bloomington 763-222-8600

GenevieveWachutka.com

Genevieve specializes in the practical application of time-tested tools and metaphysical wisdom to embody more of your potential, and experience greater clarity, joy, and purpose in life. Benefits include increased intuition and clarity; upleveled daily baseline of joy; peace within your heart and mind; improved relationship with self; and the ability to navigate a path of self-mastery to realize your greatness. Text 763-222-8600 or email Hello@GenevieveWachutka.com to schedule a complimentary discovery session. See ad on page 19.

IV Therapy

INFUSE IV WELLNESS

3209 W 76th St, Suite #303 Edina 612-564-2282

Infuse.Health

Infuse IV Wellness, in Edina, MN, offers IV hydration and vitamin treatments, NAD+ therapy, sermorelin, vitamin D optimization, and personalized weight-loss programs to rejuvenate your body, boost energy and enhance overall well-being.

LIVLY WELLNESS

790 Cleveland Ave. S, Ste. 224, St. Paul 612-662-5531

Info@LivlyWellness.com LivlyWellness.com

A holistic approach to medically supervised weight loss with Semaglutide and Tirzepatide, IV infusions (in-clinic or mobile), hormone therapy, NutraFi vitamin sprays and pharmaceutical-grade supplements. See ad on page 8.

Massage

OPTIMAL WELLNESS SOLUTIONS

2489 Rice St N, Ste 130, Roseville 651-340-1233

RosevilleOptimalWellness.com

We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 8.

Mental Health

DR. KRISSY HAGLUND, NMD

Naturopathic Medical Doctor

Scott County, MN

DrKrissy.com

DrKrissy.NMD@gmail.com

Myofascial Release

MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY

Barb Ryan, CMT, CSD • 612-922-2389

Bhakti Wellness Center

7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com

Naturopathic Doctor

DR. KRISSY HAGLUND, NMD

Naturopathic Medical Doctor Scott County, MN

DrKrissy.com

DrKrissy.NMD@gmail.com

INTEGRATIVE HEALTHWERKS

Dr. Audrey Schenewerk 651-447-7200

Info@IntegrativeHealthwerks.com

IntegrativeHealthwerks.com

Here to guide you through hormone and metabolic imbalances, gastrointestinal disorders and symptoms, autoimmune conditions, chronic fatigue, and those who want to optimize health and prevent disease.

RISING PHOENIX NATURAL HEALTH

Dr. Brian Di Diego 10 W. Main St. 200, Madelia 507-412-1219

RisingPhoenixNaturalHealth.com

Dr. Brian Di Diego, a naturopathic doctor and U.S. Army veteran, offers holistic therapies to help with pain relief, chronic conditions, mental health conditions and more, supporting wellness naturally. See ad on page 6.

Nutrition Supplements

ALIVE N VIBRANT

Superfood and Protein Powders

AliveNVibrant@gmail.com

AliveNVibrant.com

Locally made, 100 percent organic superfood powders to keep you feeling alive and vibrant no matter what your health history. See ad on page 7.

Professional Listening

PROFESSIONAL LISTENING

Barb Ryan, CSD Wisdom Listening 612-922-2389

WisdomSisterStudio.com

Longing for someone who will listen without judgment? Facing a tough decision and need a space to explore possibilities? Have some secrets corroding your being? Need a place to vent about loved ones without repercussions? Wisdom Listening can help. It’s not therapy or coaching. My sole objective is to provide a safe and supportive space for you to unburden and explore your mind, heart, and soul. Book your virtual session now. See ads on pages 7 and 19.

Reiki

OPTIMAL WELLNESS SOLUTIONS

2489 Rice St N, Ste 130, Roseville 651-340-1233

RosevilleOptimalWellness.com

Spirituality

ECKANKAR TEMPLE OF ECK

7450 Powers Blvd., Chanhassen 952-380-2200

TempleofECK.org

Are you looking for the personal experience of God? Eckankar can help you fulfill your dream. We offer ways to explore your own unique and natural relationship with the Divine through personalized study to apply in your everyday life.

Thermography

OPTIMAL WELLNESS SOLUTIONS

2489 Rice St N, Ste 130, Roseville 651-340-1233

RosevilleOptimalWellness.com

Trauma Healing

F.Y.T. HEALTH & WELLNESS

Vanessa Nordstrom

Eden Prairie, MN (in-office & distance sessions)

612-382-3653

FYTHealthWellness@gmail.com

FYTHealthWellness.coach

Wellness Center

CADENCE CHIROPRACTIC & CONTRAST SUITE

Dr. Amanda Haeg 6409 City W Pkwy, Eden Prairie 952-855-7656

CadenceChiroMN.com

Rev up your blood flow, flush out those toxins and slip into a blissful state with our new Cadence Contrast Suite, featuring an infrared sauna and Plunge ice bath. Chiropractic, sound healing & massage are also offered.

HEALING WATERS HEALTH CENTER

6150 Oren Ave N, Stillwater

651-430-2866

HealingWatersHealth.com

We bring you back to your natural state of being; restoring energy flow in body and mind with hands-on treatments and cutting-edge technology. See ad on page 9.

OPTIMAL WELLNESS SOLUTIONS

2489 Rice St N, Ste 130, Roseville 651-340-1233

RosevilleOptimalWellness.com

Wellness Marketing

NATURAL AWAKENINGS MAGAZINE

Jordan Peschek, RN-BSN, Publisher 651-300-2345

NATwinCities.com

Make an impact in 2025. Join Natural Awakenings: our community’s beloved multimedia resource for natural, holistic health and eco-friendly living. Reaching over 45,000 loyal print and digital loyal readers each month. Text/Call 262-623-7948 to learn more or book your FREE 10-minute discovery call today.

• Orthopedic Orthodontics

• Tongue & Lip-Tie Revision

• Ceramic / Biocompatible Implants •

• Acupuncture

• Dynamical Neurofeedback